Are you planning for your dream? Making a plan is an exciting step towards your goals. It allows you to think about your future, what you hope to accomplish, and all the incredible things you want to do along the way! While these exciting steps are all important to think about, it is equally important to consider the obstacles you will face throughout your journey.

Everyone experiences obstacles and setbacks, and every person is affected by them differently. As I wrote in Chapter 3 of my book, Dream Big!: How to Reach For Your Stars, “Of course, it’s impossible to predict all the obstacles that might come along—life is unpredictable! It’s completely okay (and normal!) to run into roadblocks and challenges while pursuing your goals that you didn’t anticipate and that you’re not prepared for.” While you can’t anticipate everything, acknowledging that challenges will occur will prevent you from getting discouraged and can make it easier to overcome them in the future. Keep reading to learn more about how obstacles disproportionately affect people, and how you can overcome them today!

Obstacles: How They Affect Dreams

Each one of us is shaped by our experiences. The unique situations we face affect how we see the world, and everyone has a different perspective. The same holds true for the obstacles we face. Everyone deals with setbacks, but because no two people are the same, each person can have distinct setbacks and be affected by them differently. It is only after we take our differences into consideration that we can truly help everyone overcome their obstacles and fulfill their dreams!

What Limits People From Pursuing Their Dreams?

Unfortunately, in our society, there are many factors that limit people from pursuing their dreams. Many are identity-based, like race, gender identity, and sexuality, while others are more circumstantial, like family and home life, location, and socioeconomic status. We may not always realize it, but these factors play a significant role in the opportunities we are given, and they also affect some people more than others.

Take this example: imagine you are an aspiring astronaut, and you’re dreaming of going to Space Camp. If you live in Alabama, you’re in luck! Space Camp is located in Huntsville, near NASA’s Marshall Space Flight Center; you won’t have to worry much about how location affects your dream. However, if you live in a different state, or on the other side of the country, it’s a different story. In this case, your dream wouldn’t be as accessible; you would have to consider transportation and housing fees if you wanted to attend space camp.

In addition, many disparities reflect social issues and have numbers to back them up. For example, in STEM fields, research has found that gender, race and ethnicity can affect how much a person gets paid. Studies show that, on average, for every dollar a man makes, a woman earns 86 cents. When you factor in race and ethnicity, the average Black woman makes approximately 65% of a white man’s salary, and the average Hispanic woman earns about 58%.

This all goes to show that even if something may be out of your control, such as your ethnicity or gender, it can still impact you as you pursue your dreams. This is especially true when thinking about biases and how they affect our livelihoods.

The Effect of Biases

Biases are defined as preferences for or against someone based on preconceived notions of them. We see them every day in instances of racism and misogyny (just like the salary example above), and they can be incredibly damaging to minority groups.

If an employer is biased against someone based on an aspect of their identity, the employer may feel that that person is unfit for their job – even if their bias is incorrect! This limits the opportunities that person has. When facing a lack of opportunities, your dreams get thrown a curveball – one that may require a new plan to recover from.

Everyone has biases to some extent, and you may not even realize when you are acting on them! This makes it extra important that we work to recognize if we are judging someone based on things we have no evidence of. When you catch yourself making these assumptions, ask yourself: Why are you thinking that way? What is reinforcing those ideas? What do you actually know about the person?

Biases are a huge factor people face on their journey to achieve their dreams. By noticing and working to eradicate them, we are not only making dreams more accessible, but we’re also making our communities stronger!

Obstacles: How to Overcome Them

The obstacles you face don’t have to stop you from reaching success! And remember, you can’t control how other people respond to your dreams, but you can control what you’re willing to do to achieve them! With an understanding of how obstacles affect dreams, you can begin to implement the right habits and practices to overcome them. Throughout my journey, I’ve found that there are a few things that help me deal with obstacles as they arise, and I hope they can do the same for you.

Set Realistic Standards

It is important to remember that perfection is unattainable! Nobody is perfect, and everyone faces obstacles and gets knocked down at times. However, what matters most is how you get back up. To do this, make sure you give yourself enough time and preparation for your goals!

Oftentimes, we get knocked down because we rush into things without a plan. It’s understandable – you want to accomplish your dreams as soon as possible – but some dreams take time. Eight-year-old me wanted to be an astronaut right then and there, but I knew I had to wait until I was older before I’d be able to launch; there were many milestones I needed to accomplish first. That’s why, early on, I built a plan to help me navigate all the requirements and make sure I fulfilled them all as soon as I was able. I got my bachelor’s degree, earned my pilot’s license and scuba certification, and studied Russian. Today, I’m still using that same plan and am currently conducting immunology research at Harvard Medical School’s Jackson Lab!

This goes to show that by setting these realistic standards, you are giving yourself the time and preparation you need, and that will keep you from getting discouraged throughout your journey!

Read more of my tips for getting back up from setbacks in my blog post, “GETTING BACK UP WHEN YOU’VE BEEN KNOCKED DOWN.”

Don’t Let Your Circumstances Weigh You Down

The circumstances you face don’t have to define your dreams! With steadfast dedication and passion, you can overcome any obstacles thrown your way and continue to reach for your stars.

Doing so isn’t always easy, which is why I often like to sit down and write out why my dream is important to me. I remind myself of what I’m working towards and how the impact of my dream is much larger than myself. Keeping the greater good of what I’m doing in mind is re-energizing whenever I feel weighed down. In addition, when I remind myself of my role models and others who were able to overcome their circumstances, it drives me to do the same!

If you’re reflecting on the value of your dream, ask yourself these questions. Why do you want to accomplish this dream? Who or what is your inspiration? How will your dream affect your community? These questions will serve as a guiding hand throughout your journey, and they’ll help you focus on your goals rather than your obstacles!

Build a Community of Support

You don’t have to deal with obstacles alone! Surround yourself with people who care for you and want you to succeed. They will be there to motivate you, offer support, and help you to overcome any challenges you face.

Your support system can come from school, work, extracurriculars, or even social media! Wherever you find your cheerleaders, it’s important that among them, there are positive role models for you to look up to. Having a role model who was able to overcome obstacles and reach success is sure to inspire you to do the same! Here are some of my role models who overcame challenges to do great things:

1. Stephen Hawking: Stephen Hawking was diagnosed with amyotrophic lateral sclerosis (ALS) in his 20s, but he never let this disease hold him back! Over the next fifty years, he reached worldwide scientific success, revolutionizing how we understand the world and making groundbreaking discoveries.
2. Oprah Winfrey: Oprah Winfrey is no stranger to adversity. Born into poverty, Winfrey began facing hardships at an early age, and even as she progressed in her career, she continued to face discrimination because of her gender and race. Nonetheless, she never let this hold her back, and today, she is a world-renowned talk show host, author, producer, and actress.
3. Bethany Hamilton: Bethany Hamilton is a professional surfer who, in 2003, lost her left arm in a shark attack while surfing. Despite this, she was determined to keep surfing and doing what she loves. She retaught herself how to surf with only one arm and continued to compete in international competitions.

Learn how to find your community of support in my blog post titled, “HOW TO FIND YOUR CHEERLEADERS”.

Practice Self Care

One of the most important habits you can implement is practicing self-care. It can give you the strength and energy you need to overcome obstacles and stay motivated. With a healthy mindset, you’ll be able to persevere through setbacks and remain focused on your dream no matter the challenges thrown your way!

Self-care can be anything you want it to be! For me, it’s setting some time aside each day to get outside. Whenever I feel overwhelmed or setback, I hop on my bike or go for a run. The fresh air is re-energizing, and by taking a step back, I am able to think about the obstacle at hand with a clearer, calmer perspective. This makes it much easier to deal with the situation and stay on track towards reaching my goals!

To learn more about building self-care into your daily routine, check out my blog post, “HOW TO BUILD SELF-CARE INTO YOUR DAY”. 

You Can Make the Impossible, Possible!

Throughout your journey, obstacles are inevitable, but they don’t have to hold you back! You deserve your seat at the table, and you are capable of anything you set your mind to. By acknowledging obstacles as they arise, it’ll be that much easier to overcome them, and with the right habits, you’ll be undeterred on your journey towards your dream!

If you want to learn more about overcoming obstacles and setting beneficial habits, be sure to check out my book, Dream Big!: How to Reach For Your Stars. In it, I share my tips for getting back up when you’ve been knocked down, talk about the importance of practicing self-care, and more to guide you on your journey towards your dreams. With anecdotes, advice, and interactive activities, Dream Big! will help you fulfill your dreams and make the impossible possible!

As I wrote in Chapter 8 of my book, Dream Big!: How to Reach for Your Stars, “Having a role model who talks about or shows that the path to success is often unpredictable, and includes mistakes and failures, can make all the difference in a girl or woman’s ability to believe in herself and her path to success.” Your role model is someone you admire, so what better way to follow in their footsteps than with a fun Halloween costume? You’re sure to be the star of your neighborhood when you go trick-or-treating! Keep reading for seven fun space and science costume ideas and learn how to make them yourself today!

Image credit: NASA

1. Halloween Costume Idea: Artemis Generation Astronaut

The Artemis Generation is leading the new era of space travel! This NASA astronaut group will be heading back to the Moon, where the first woman and next man will step foot on the Moon, and eventually, onto Mars. To mark this new era, Artemis astronauts wear bright blue flight suits decorated with meaningful patches. With a flight suit of your own, you too can join their history-making team!

What You Need

To become an Artemis Generation astronaut, you’ll need…

1. Blue jumpsuit
2. Patches
3. Black shoes
4. Iron or sewing kit

With your choice of patches, you can make this flight suit your own! You could add a flag, a space industry logo, or even your favorite mission – it’s entirely up to you!

How to Make It

This costume only has one step: iron or sew your patches onto your jumpsuit! If needed, make sure you have parental supervision for this step. If you don’t have iron-on or sew-on patches, you could also draw or paint them on. Scatter your patches all over your suit and fill it with all the things you love!

Once you’ve finished your flight suit, put it on, lace up your black shoes, and you’re ready for an out-of-this-world Halloween!

Image credit: Star Wars

2. Halloween Costume Idea: Princess Leia from Star Wars

I have always been a huge Star Wars fan! Growing up, I idolized Princess Leia. She’s confident, intelligent, and independent; it’s no surprise that she’s one of the most iconic female movie heroines. By dressing up as Leia for Halloween, you can jump to the Star Wars universe and channel her bravery and intellect. Plus, you’re sure to have a costume everyone will recognize! And guess what? I was Princess Leia for Halloween when I was 12 years old! I even went so far as to have my mom dye my hair brown!

What You Need

Transform into Princess Leia with…

1. Long, white dress (best with long sleeves and a turtle neck)
2. White shoes
3. Hair ties (at least four!)
4. White or silver belt

How to Make It

The first step is creating Princess Leia’s outfit! Put on the dress and fasten the belt around your waist. If you’re layering with a long-sleeve or turtleneck shirt, make sure to put that on first, and then slip the dress on over it. If you’re feeling extra crafty, you can make the dress and belt from scratch by following these instructions!

The next step is to tie your hair up into Leia’s iconic buns. Princess Leia always wears her hair in two large buns that hide her ears. To recreate this look, first part your hair down the middle into two sections. Secure each section with a hair tie as close to the back of your ear as you can get (so you have two pigtails coming out of either side of your head!). Next, twist the ponytail and then wrap it in a spiral around the hair tie. When there’s no hair left to cover, secure the bun with another hair tie. Add more hair ties and bobby pins wherever needed to keep the bun in place!

Now, you’re ready for an adventurous Halloween as Princess Leia! Your mission: collect the most candy!

3. Halloween Costume Idea: Scientist

Scientists change the world with their research – literally! From collecting essential data to developing technologies, scientists pave the way for a brighter future. This Halloween, join their laboratory and become a scientist yourself. Physicists, biologists, astronomers – there are so many types of scientists you can be. Maybe you’ll even learn how to brew some spooky potions, too!

What You Need

Every scientist requires safety gear! Make sure you have …

1. Lab coat
2. Safety goggles
3. Hair ties (if your hair is long)
4. Gloves
5. Bonus: Beaker or telescope

How to Make It

All you have to do for this costume is put together the pieces; no craft skills are required! Simply put on your lab coat over your regular clothes. Safety is critical in a laboratory, so make sure you have your safety goggles and gloves and tie back your hair if it’s long!

If you want to get creative, decorate your lab coat; nobody says your coat has to be plain white! Decorate it with things representing your favorite science fields, like planets for astronomy or plants for biology. There’s no better way to get geeky with your Halloween costume!

Image credit: Bettmann Archive

4. Halloween Costume Idea: Pilot

Channel your inner Amelia Earhart this Halloween and soar to new heights with your costume! Pilots like Earhart are constantly pushing the limits of human capabilities and represent the power of exploration to its fullest. This Halloween, imagine yourself touching the clouds as you fly from house to house trick-or-treating. If only there was candy hidden in the sky!

What You Need

Prepare for liftoff! For this Halloween costume, you need…

1. Bomber jacket
2. White-collared shirt
3. Black pants
4. Aviator glasses
5. Scarf

How to Make It

This is another easy-to-make costume! Just put on your black pants, collared shirt, and then the bomber jacket over it. What brings this costume to the next level are the accessories! Many of the first pilots wore scarves as they flew because, as you can see in the photo of Amelia Earhart, they weren’t shielded from the wind. Just as well, every good pilot needs aviator glasses – aviation is literally in the name!

5. Halloween Costume Idea: Scuba Diver

Fun fact: The ocean takes up about 71% of Earth’s space, but we’ve only explored 5% of it! This makes a scuba divers’ job extra interesting – what can we learn about Earth from our oceans? You may not find the answer trick-or-treating, but you can get others excited about deep-sea mysteries with this unique costume! Plus, it’s DIY-friendly, so it’s your time to get creative!

What You Need

Before you dive into Halloween festivities, you’ll need…

1. Wet suit (or black shirt and pants)
2. 2x 2-liter soda bottles
3. Rope or yarn
4. Pool mask
5. Glue and glue gun
6. Scissors
7. Paint and paint brush
8. Black and silver duct tape

Image credit: Delineate Your Dwelling

How to Make It

To become a scuba diver, you first need your oxygen tank. This is where you can let your creative energy shine. Take the two 2-liter soda bottles and decorate them. Paint them, draw on them, add glitter – whatever you like! You can also wrap duct tape around them to give them a more metallic look. After you finish decorating, use your glue gun (with parental supervision!) to glue the sides of the bottles together.

Now that you have your tanks, you need to secure them to your suit! Take your rope or yarn and cut two large pieces. For each piece, glue the two ends together so you end up with two circles. These circles should be large enough to wrap around your shoulders while leaving a generous amount of room under your arm.

Take one of your rope circles and glue a section of it to the back of one of the bottles. Repeat with the second rope circle, attaching it to the back of the other bottle. Now, you should be able to wear your scuba tanks on your back, like a backpack!

Lastly, it’s time to put it all together! Put on your wetsuit, or a black shirt and pants, and your pool mask, which you can leave resting on your forehead. Slip-on your scuba tank, and you are ready to dive into piles of candy!

6. Halloween Costume Idea: Star Trek Science Officer

Science officers are the backbone of the Star Trek universe and are constantly in the pursuit of science! They conduct research and experiments that give way for some out-of-this-world adventures, and this Halloween, you can join in! Star Trek, science, and sweets … there’s no better combination!

What You Need

Delve into the world of Star Trek and make your costume with …

1. Blue long sleeve shirt (or dress)
2. Black pants
3. Star trek pin (or markers to draw it on instead!)
4. Black shoes
5. Headband
6. Silver duct tape or tinfoil
7. Pipe cleaner
8. Bobby pins

How to Make It

First, the outfit! Start by putting on the black shirt, and then slip the blue dress or shirt on over it. Then, put on your black pants (you can skip this if you’re wearing a dress!) and shoes. Add the Star Trek touch by pinning on a Star Trek logo pin, or use markers to draw it on instead.

Next, make your intergalactic microphone! Take a pipe cleaner and wrap it around the end of your headband. Then, cover the entire piece in silver duct tape or tinfoil. Put the headband on and adjust the pipe cleaner so that it extends to your mouth. You now have your own space-style headset!

Image credit: NASA

7. Halloween Costume Idea: Apollo Era Astronaut

Apollo-era astronauts were the beginning of human space exploration! Iconic for their large, white spacesuits, these astronauts opened a new world of possibilities for young scientists. They went where no one had gone before, and spending a night trick-or-treating as them is sure to inspire you to dream big!

What You Need

Get ready to land on the Moon and construct your own spacesuit with …

1. Duct tape
2. Pipe cleaners
3. Black pom poms
4. White paint
5. Balloon
6. Tissue paper
7. White Tyvek Protective Suit
8. Bowl
9. Poster Board
10. Scissors
11. Newspaper
12. White Paper
13. Paint Brush
14. Glue Gun
15. White glue
16. 2x 2-Liter bottles
17. Paper towels
18. Patches

How to Make It

I walked through how to make this Apollo-era Halloween costume in Season 2 Episode 1 of my series #AskAbby, which you can check out here!

Be the Star of Trick-Or-Treating!

Break out the art supplies and make these Halloween costumes your own! When your costume is something meaningful to you, it’ll make your holiday festivities unforgettable. So show off how cool science can be and be the star of trick-or-treating in your neighborhood!

For more ways to incorporate role models into your life, check out my book, Dream Big!: How to Reach for Your Stars. In it, I talk more about why it’s so important to have positive influences in your life and share how they can help you achieve your dreams!

We often take sleep and dreams for granted. As I wrote in Chapter 7, “Striking a Balance,” of my book, Dream Big!: How to Reach for Your Stars, “Sleep is truly one of the most important basic needs that you have, and it’s one that’s often overlooked.” Delving into the science behind sleep and dreams teaches us a lot about how our brains work. By learning more, we can make the most out of our (literal) dreams and use them to help us reach our (figurative) dreams. Keep reading to learn more about what science does and doesn’t know about sleep and dreams!

The Science Behind Sleep and Dreams: What We DO Know

Sleep and dreams have puzzled scientists for many years. Why do we need to sleep? What is the purpose of dreaming? Answering these questions helps us to understand our basic human needs, so that we can then turn around and optimize them. While research is still being conducted, scientists have already been able to answer many of the most head-scratching questions!

What Causes Sleep?

In order to understand our sleep cycle, we first need to take into consideration the rising and setting of the Sun! When the Sun goes down and natural light disappears, our bodies begin to produce melatonin, a hormone that helps us fall asleep. In contrast, when the Sun rises and natural light increases, our bodies produce more cortisol, which helps boost and balance our energy levels.

Together, this pattern of the rising and setting Sun helps us maintain our own sleep cycle, or our circadian rhythm. Our circadian rhythm is our 24-hour internal clock, and it regulates when we wake up, how tired we get throughout the day, and when we go to sleep. Sometimes, it can get thrown off, and you may find yourself more tired during the day and wide awake at night. This is also a recurring problem for researchers in Antarctica, who experience 24 hours of sunlight during the summer and suffer from something called ‘polar insomnia’!

When we do sleep, we go through four different stages: Stage 1 NREM, Stage 2 NREM, Stage 3 NREM, and Stage 4 REM. The first two are characterized by how soundly we sleep; Stage 1 is light sleep and Stage 2 is deep sleep. Stage 3 is when your body is at its most relaxed, with the lowest breathing, brain activity, and heart rates. These low activity levels contribute to how refreshed and energetic we feel when we wake up. Finally, the last and perhaps most important stage is REM. This is when your breathing, heart rate, and brain activity begin to pick back up. This is also the period when dreaming occurs!

What Causes Dreams?

In REM sleep, it’s believed that we experience our most vivid dreams. Studies have found that dreaming is controlled by forebrain mechanisms, which influence our speech, abstract thought, and pleasure, and the REM stage of sleep is controlled by the brainstem, which helps regulate our heartbeat and breathing. In a chain of reactions, the brainstem can stimulate the forebrain and cause dreams to occur.

Image credit: Cancer Research UK / Wikimedia Commons

Scientists have also found that as we dream, the amygdala, the part of the brain that deals with emotion, is more active than it is while we are awake. As we will see later on, this may be key to understanding the meaning of our dreams!

The Benefits of Sleep

One more thing that scientists DO know about sleep is how it benefits our body. Sleeping comes with numerous benefits! It’s an opportunity for our mind and body to recharge, and the time where our bodies regulate our metabolism, blood pressure, and brain function. It also helps us store memories and manage the digestion process. In fact, while we sleep, a molecule called adenosine, which influences the digestion process, is broken down. Getting rid of this adenosine makes us feel more energized in the morning, so we won’t be so quick to turn to caffeine and other unhealthy foods!

If you want to reap all these benefits, it’s important to get the right amount of sleep and develop the right habits! Learn more in my blog post “THE GOLDEN AMOUNT OF SLEEP”.

The Science Behind Sleep and Dreams: What We DON’T Know

One of my favorite things about science is that there is always more to explore! This holds true for the science behind sleep and dreams. We don’t know everything yet, and that opens up room for lots of possibilities. Who knows? Maybe one day you’ll be the one to answer these questions!

Why Do We Dream?

While we have a good idea of what causes dreams, we still aren’t sure why exactly they occur in the first place. However, there are numerous current theories. Some of the most popular say that dreams may…

1. be a way of dealing with emotions
2. prepare you to deal with threats to your safety
3. act as an outlet for your creative energy
4. help store memories and keep organized

Other theories suggest that dreams could be our brain’s way of responding to external stimuli while we sleep, or how we declutter our mind and refresh for the next day. All of these theories need to take into account the different kinds of dreams, including nightmares and recurring dreams. This means that there may not be one exact reason as to why we dream; the true meaning could be any one of these theories, or all of them combined!

Is Dreaming Good For You?

Are there any healthy benefits of dreaming? Many researchers say there could be! Studies have found that people who spend more time in REM sleep, where dreaming occurs, have less fear the next day. While scientists aren’t entirely sure why this is, they believe it has to do with a hormone called norepinephrine. Norepinephrine is associated with stress, controlling how the amygdala responds to fear. During REM sleep, this hormone is less active, meaning the amygdala is less likely to have a stressful reaction.

Another proposed benefit is better facial recognition! A study by Matthew Walker, director of the Sleep and Neuroimaging Lab at the University of California, Berkeley, found that when participants reached REM sleep during a nap, they were better able to judge facial expressions than those who didn’t. In particular, they could best identify positive emotions, leading Walker to the conclusion that when we are well-rested, we are more intune with positive emotions, as opposed to negative ones.

Do Dreams Mean Anything?

Have you ever woken up from a crazy dream and wondered, “where did that come from?” For years, scientists have thought the same thing! Why, when we go to sleep at night, do we imagine ourselves as superheroes? As Olympic athletes? We can go on such exciting adventures when we sleep, but what do they mean?

Scientists have come up with a couple different theories. Sigmund Freud, one of the most influential figures in psychology, says dreams give us insight into our deeper selves. In his 1899 book, The Interpretation of Dreams, he explains that dreams are our brains’ attempt to resolve a conflict. To do so, our brains mask the conflict, making it appear in our dreams as something different, sort of like a hidden message. Then, while we try to uncover this message, we end up learning a lot about ourselves along the way.

Another theory takes this idea of our dreams being connected to emotions and spins it a different way. This model, called the AMPHAC/AND Neurocognitive Model Of Disturbed Dreaming, says that dreams are our way of regulating emotions – particularly fear. Normal dreams help us eradicate fear and process other emotions properly. Nightmares, on the other hand, occur when this regulation fails.

A third model has an entirely different perspective on the meaning of dreams. The Activation-Synthesis Model says that dreams are actually random. They are our brains’ way of making sense of activity that goes on while we sleep. Our brains take signals from parts like the amygdala and the hippocampus and try to interpret them, resulting in dreams. This doesn’t mean dreams are meaningless, though! As J. Allan Hobson, one of the Harvard psychiatrists who proposed this theory, said: “Dreaming may be our most creative conscious state, one in which the chaotic, spontaneous recombination of cognitive elements produces novel configurations of information: new ideas.”

Each of these models provides a unique perspective into what dreams mean, and there are many more theories out there! Dreams show us how creative our brains can be – and who knows what else we can learn from them? Take time and reflect on your dreams, and perhaps you’ll tap into a new perspective not yet thought of!

Sleep Is Essential for Success!

If there is one important takeaway from this, it’s that sleep is essential for success! No matter what, we need to get the right amount of sleep in order to be healthy and ready to accomplish our figurative dreams. As for our literal dreams … well, it’s open for you to discover what they mean! We have so much yet to learn about the science behind sleep and dreams; you may make the next discovery!

If you want to learn more about the importance of developing habits and reaching your dreams, check out my book, Dream Big!: How to Reach for Your Stars. In it, I talk about the importance of sleep as well as other healthy habits that will help you reach your full potential!

Imagine this: you are in the capsule of a rocket, strapped in and ready to blast off. Suddenly, the ground rumbles beneath you, and the speakers in your headset crackle to life. T-10, 9, 8… Ahead of you, you stare into the sky. You’ve been chasing after it for so long, and now the moment is finally here. T-6, 5, 4 … In mere seconds, you’ll be hurdling 17,500 miles per hour towards outer space. T-3, 2 … Think about how you are feeling at this moment: are you afraid?

Everyone deals with fear – even astronauts. It is a part of human nature that we can’t get rid of. We can, however, be courageous and work to overcome our fears so that they don’t stand in the way of our dreams. As I wrote in Chapter 5, “Facing Your Fears,” of my book, Dream Big!: How to Reach for Your Stars, “Remember, courage isn’t the absence of fear, but rather the ability to act in spite of it.” This ability to act in spite of fear is something that astronauts have spent years mastering. During spaceflight, there are countless things that could go wrong, but astronauts always manage to stay calm and perform at their best. Keep reading for more about the fears of current and former astronauts and learn how their tactics for being courageous can help us reach our own dreams!

Image credit: NASA JSC

What Astronauts Fear About Space Travel

While going to space is an exciting, unforgettable adventure, it is also dangerous. Astronauts today face a roughly 1 in 20 chance of death each time they launch. That percentage alone would be enough to keep any person from traveling to space, but it’s not the only thing astronauts have to worry about.

Learn the science behind why we feel fear in my blog post, “THE SCIENCE BEHIND FEAR.”

Technical Failures of Space Travel

While in space, astronauts live on the International Space Station surrounded by technology, but unlike here on Earth, they don’t have a place to buy new parts when old ones break! Due to this, before they begin their mission, astronauts need to consider possibilities like fire, the toxicity of the atmosphere, micrometeoroid impacts, and depressurization. One technical mistake, and any one of these things could occur, leaving astronauts constantly on their toes.

While extensive steps are taken to limit technical errors, failures do still happen. In 1970, an explosion occurred on the Apollo 13 spacecraft, causing the three crew members to evacuate to a landing module only meant to hold two of them. A little over 15 years later, in 1986, the space shuttle Challenger exploded 73 seconds after launch. Even today, in the modern century, failures can still occur. While out on a spacewalk in 2001, CSA astronaut Chris Hadfield’s helmet visor broke, and for a few moments, he was unable to see. Years later, Hadfield encountered another terrifying situation when the ISS began leaking ammonia, a toxic chemical that is harmful to breathe. These situations are only a few examples for technical failures, and they are lingering reminders for astronauts of the dangers of space travel.

Astronauts Have “Normal” Fears, Too

Here on Earth, we don’t often worry about the pressurization of our homes or the likeliness of being hit by a micrometeoroid. However, astronauts share some of our “normal” fears, too! Take NASA astronaut Drew Feustel, who has a fear of heights, for example, or ESA astronaut Luca Parmitano, who nearly drowned in his spacesuit. Their fears show us that astronauts are just like us!

For years, Luca Parmitano has been a mentor of mine (check out our picture together below!), and his advice about overcoming fear has been incredibly helpful. As he said in one of his blog posts: “My humble opinion is that only fools say they are never afraid – and they are lying when they say it. Fear is a series of sensations, a primordial mechanism that has developed over millennia of evolution to preserve our lives. It would be a waste not to use such a tool. But like any tool, it can be used well or badly: a scalpel, in the expert hands of a surgeon, can save a life while the same scalpel can be lethal when used without skill and knowledge.” I couldn’t agree more!

The Fear of the Unknown

Overwhelmingly, the unknown is what astronauts fear most. In space, anything can go wrong at any time. It is impossible to plan for every situation, and no matter how many steps you take to prevent them, failures are bound to occur. Additionally, astronauts are miles away from home with limited supplies and contact. When their fears become reality, they must rely on themselves and on one another to overcome them.

Image credit: NASA JSC

How Astronauts Overcome Their Fears

As we’ve seen, there are many reasons for astronauts to be afraid of spaceflight. However, despite all of them, astronauts continue to go to space, dedicated to advancing science and relentlessly pursuing their dreams. This begs the question: how do they manage their fears, and what can we learn from their strategies?

Years of Training

When reflecting on their experiences, astronauts say that their years of training played a significant role in managing their fears. NASA astronauts typically go through 2 years of general training, preparing for all types of situations that may arise. They master working with the ISS, gaining confidence in their skills, and supporting other crews from the ground. Even before they become astronauts, they are required to have at least three years of experience in their profession, a STEM degree, and the ability to pass a physical exam. These preparations ensure that astronauts are more than ready to deal with any situation while in space.

Take it from Chris Hadfield himself! As he said, “The greatest antidote for fear is competence. If you’re spending 10 years preparing for one launch, then hopefully by the time it arrives you’ve changed your skill set such that a launch is no longer foreign and unknown. In fact, it’s the opposite. It’s exhilarating.”

Hadfield uses a bicycle analogy to explain the importance of training to overcome fears. When you don’t know how to ride a bicycle, it seems terrifying (balancing on two wheels… no thanks!). However, after you learn to ride it, that fear diminishes, and it becomes second nature. This can be applied to us and our dreams! The more we work at something, the less scary it will be in the future!

The Power of Teamwork

The second way astronauts overcome their fears is through the power of teamwork. No one astronaut is completing the mission alone; the crew must work together to complete their tasks. As they do so, astronauts grow close with their crew, learning to trust and support one another. They also have an incredible team of support back home, from scientists and engineers to their family and friends.

Through teamwork, astronauts learn that they don’t have to deal with their fears alone. On Earth and in space, they have others supporting them, and that gives them the confidence they need to not only overcome their fears, but pursue their dreams and advance space exploration.

If you want to learn more about building your own community of support to help you reach your dreams, be sure to check out my blog post “HOW TO FIND YOUR CHEERLEADERS.”

Don’t Let Your Fears Hold You Back

Through their work, astronauts have shown that your fears don’t have to hold you back from reaching your goals. It is possible to work with your fears and overcome them, and by doing so, you’ll not only get one step closer to dreams, but you’ll also grow as a person.

Want to learn more about overcoming your fears? Be sure to check out my book, Dream Big!: How to Reach for Your Stars, today! Dream Big! is a guide to all things dreaming – from planning and goal setting to overcoming obstacles and getting back on track when you face setbacks. With anecdotes, interactive activities, and more, I hope it normalizes having fears and helps you to overcome them on your journey towards your dream!

Do you ever catch yourself trying to be perfect? We often strive to be perfect in all that we do, be it a school assignment or a project at work. This mindset, though, is not as beneficial as it may seem. The reality is that no one is perfect, and everyone makes mistakes. By striving for perfection, you are setting yourself up for an unattainable goal and will only be met with disappointment.

The idea that failure is inevitable can be uncomfortable. However, as I wrote in Chapter 6, “Failure to Launch,” of my book, Dream Big!: How to Reach for Your Stars, “The stories of success that inspire us the most are those that include perseverance in the face of failure, and often, perseverance in the face of repeated failures.” Hearing how successful people overcome their failures can help us deal with our own. Astronauts are a perfect example of this. While they are experts in their fields, they too have made mistakes, and the lessons they learned from them were incredibly valuable. Keep reading to learn more about astronauts’ past failures and why they are better for it!

Image credit: NASA JSC

Failures of Current and Former Astronauts

Astronauts are no strangers to failure. They often fail dozens of times along their journey before they make it to space…and even then they still make mistakes! While some failures are unique to their field, others are things we all experience, and they can teach us important lessons about failure.

Rejection

Whenever you apply for something – be it a job or a school – there’s always the possibility of getting rejected. This is no secret to astronauts. Before they applied to become an astronaut, they first went through years of schooling. Bachelor’s, Master’s, and for a sizable amount, PhD – every degree they earned came with more applications to colleges and universities, and more applications meant more rejections.

Many astronauts don’t receive an offer letter to their space agency first try, either! Mike Massimino was rejected from NASA three times, while José Moreno Hernández was rejected eleven. Clayton Anderson applied 14 times to become an astronaut before finally getting the chance to pursue his dreams! Despite their numerous rejections, none of these astronauts gave up. They were relentless in pursuing their dreams, and despite their setbacks, they knew they were capable of becoming great astronauts. Eventually, NASA saw that and gave them the opportunity they had been waiting for. Persistence pays off!

Technical Failures

Mistakes don’t just happen on Earth – they happen during missions, too! From broken equipment during training to accidental 911 calls, mistakes are inevitable anytime and anywhere (and that includes space!). Sometimes, equipment even gets lost, like when Heidemarie Stefanyshyn-Piper’s tool bag wasn’t secured properly and drifted away while she was conducting a spacewalk. However, thanks to the countless hours of preparation astronauts put in, they don’t dwell on their failures; instead, with the help of their team back on Earth, they recover quickly and get back on track for the mission at hand. Even better, these mistakes motivate space agencies back home to create improved designs and technologies!

Getting Used to Zero Gravity

While astronauts spend months on the International Space Station living in zero gravity, they don’t start out being more used to it than you or me! One example is when NASA Astronaut Mark Vande Hei forgot to secure himself before typing on his computer and accidentally launched himself towards the ceiling! Another time, NASA Astronaut Ken Mattingly lost his wedding ring, and it was only thanks to zero gravity that it didn’t disappear forever. Perhaps the best mistake of all was when British Astronaut Tim Peake once spilled 150 M&Ms, and they all began floating in different directions (that sounds more like a delicious snack than a mistake to me!).

When reflecting on his career as an astronaut, Steven Swanson said this about getting used to zero gravity: “The first thing I really noticed is, I am a klutz in space. I cannot move well at all.” However, Swanson embraced his klutziness. He didn’t let it embarrass him or make him feel like he was unfit to be an astronaut. He rose to the challenge and knew over time he would improve at moving in zero gravity.

Image credit: NASA JSC

What Astronauts’ Learned From Their Failures

When we make mistakes, we often fixate on everything we did wrong. That negativity weighs us down; it doesn’t help us grow. Instead, we should be focusing on what we can learn from our mistakes. This mindset is more future-focused and will help us be better the next time. Throughout their training, astronauts master this mindset, and as a result, they have been able to turn their past failures into future successes.

Patience and Persistence

Despite their failures and setbacks, these astronauts never gave up on their goals. They were patient, waiting for their opportunity to turn their dreams into reality, and were persistent in overcoming any obstacle throughout their journey. At the end of the day, it was this determination that led them to success. What would have happened if Mike Massimino didn’t apply to NASA for the fourth time, or if Peggy Whitson had given up on her experiment because of her miscalculation? We wouldn’t have many of the scientific accomplishments we have today!

Take it from Mike Massimino himself. As he said, “The most important thing is to never give up. As long as you keep trying, there is always a chance.”

Teamwork and Accountability

Astronauts’ failures also reflect the importance of teamwork and accountability. When something goes wrong, they own up to it quickly, knowing that avoiding it will only delay the problem further. As a part of a team, personal accountability is especially important. Astronaut crews need to work together as they are living on the International Space Station. If a mistake happens, they need to be transparent with their crewmates so they can tackle the problem together. No team relies on just one person to fix a mistake and this is especially true in a high-stakes environment like space; one person’s mistake is everyone’s responsibility to solve.

Mistakes are Inevitable

While astronauts have an out-of-this-world job, that doesn’t mean they don’t experience things like you and I do. They make mistakes and face setbacks and obstacles, but what’s most important is how they manage to overcome them. When we apply their lessons of persistence, teamwork, patience, and accountability to our own lives and our own dreams, we will face fewer setbacks and instead come out the other side as better people.

Perhaps the most important message you should take away from astronauts’ failures is that mistakes are inevitable! Everyone makes mistakes, so don’t be too hard on yourself. After all, mistakes are how we learn and grow. For instance, after technical failures on the Apollo 13 mission, scientists redesigned oxygen tanks, monitoring systems, and thermostats. They also added emergency oxygen, water bottles, and batteries to the spacecraft. Following the Columbia explosion in 2003, scientists created a new polymer sealant that could withstand 3,000 degrees Fahrenheit. Mistakes lead to innovations and better solutions for the future, especially in space exploration!

Failures Happen

As you can see, everyone makes mistakes and everyone fails from time to time…even astronauts! However, the obstacles you face don’t have to stop you from chasing after your dream. Instead, they’ll propel you to your dreams! Take it from the astronauts who were rejected dozens of times before achieving their goals: determination is key.

If you want to learn even more about developing a healthy mindset and overcoming obstacles, check out my guide to all-things dreaming, Dream Big!: How to Reach for Your Stars. In it, I break down how to plan for your dream, set attainable goals, and more!

One out of every five students reports being bullied during their time in school. This number is unsettlingly high, and if you yourself haven’t been a victim of bullying, you almost certainly know someone who has. Bullying is an unfortunate reality that too many people have had to face. We must take steps to end it, and that begins by teaching others how to deal with bullying.

Bullying typically begins because people are different from each other, be it how they dress or what interests them in their free time. As I wrote in Chapter 7, “Striking a Balance,” of my book, Dream Big!: How to Reach for Your Stars, “We are all unique individuals, with unique dreams and circumstances.” Unfortunately, these differences are often looked down on. We need to change this mindset – that differences are bad – because in reality, they should be celebrated! Our uniqueness fosters creativity, giving us the potential to change the world. By ending bullying, we can further maximize this potential and show others why their unique dreams are so valuable! Keep reading to learn how to deal with and prevent bullying.

Where Bullying Begins

Bullying can affect anyone, from kids at school to adults at work. There is no single type of person who bullies, and there’s no single type who gets bullied. Instead, there are countless different variables that influence the situation, and it is important that we come up with a definition of bullying that encompasses all of them.

What Is Bullying?

Bullying is defined as the repeated action or attempt to hurt or take advantage of someone, either verbally, emotionally, or physically. It typically involves a power dynamic in which someone is more vulnerable than the other, and the bully is seeking to dominate or intimidate. This can be as blatant as physical aggression or as hidden as mental manipulation. Either way, no matter the form bullying takes, it can have long-term consequences that affect every person differently.

How Common is Bullying?

Bullying is more common than you may think, especially among kids in school. According to StopBullying.gov, out of all students ages 12-18 nationwide, approximately 20% experience bullying. For those who experienced bullying during the school year, only 46% told an adult about the situation. This statistic, which shows that over half of bullying is not reported, suggests that the percentage of students who experience bullying may actually be much higher.

The frequency of bullying also depends on the type. The following chart shows the seven most common types of bullying students ages 12-18 face and how common each is.

What is Cyberbullying?

As technology has become increasingly popular over the years, and as people are spending more time online, a new form of bullying has emerged: cyberbullying. Cyberbullying occurs over digital devices when people send hateful words or create harmful content about someone else. In a 2019 survey by the Centers for Disease Control and Prevention, 15.7% of high school students reported experiencing this kind of bullying within the last twelve months.

However, cyberbullying is especially hard to track and can have different consequences than bullying at work or in school. With computers and cell phones, we can constantly be in communication with others. This allows bullying to occur at any time and makes it much more difficult to avoid. Moreso, it can be harder to notice when someone is being cyberbullied. If you are not in the same internet circles or if you don’t have access to someone’s device, you may not see what’s happening. For this reason, bullies hidden behind a screen can feel more invincible.

Why Do People Bully?

In order to put an end to bullying, we first need to understand why people do it. Understanding the causes can give us insights into what societal issues need to be addressed if we want to make a change. The following are six commons reasons why people have admitted to bullying someone else:

1. Dealing with stress or other personal issues
2. Having poor self-esteem
3. Having poor relationships
4. Seeking control/power
5. Wanting payback
6. Having prejudices

Beyond these things, taught aggression and taught social dynamics are also influential factors. What we learn at a young age influences our relationships as we grow older. If we’re taught that differences are bad, we’ll become hateful of people who may be different than we are in some ways. Instead, we should be teaching that being unique is actually a good thing! When we celebrate each other’s individuality, we’ll make the world a brighter place.

Changing our mindset is a long-term solution to bullying; it can’t happen overnight. Nonetheless, there are different things you can do today to deal with bullying in your life or help someone you know that may be a victim.

How to Deal With Bullying

If you are a victim of bullying, know that it doesn’t define you, nor is it a reflection of your self-worth. You don’t deserve to be bullied, and there are steps you can take to help deal with the situations you are facing. One way is to familiarize yourself with the anti-bullying laws in your state, which you can find using this chart. However, laws aren’t the only way you can protect yourself. Here are five more things you can do to deal with bullying.

Surround Yourself With Supportive People

Remember: you don’t need to deal with bullying alone! There are people out there who care about you and want to help. Surround yourself with these people. From friends and family to teachers and co-workers, these are the people who will stand up for you and support you when you need it. They’ll remind you of your worth and give you a boost of self-confidence so you can overcome difficult situations as they arise. Bullying can get you down and make you question your opinion of yourself, but when you’re surrounded by people who make you feel your best, it’s that much easier to get back up!

To learn how to build your community of support, check out my blog post “HOW TO FIND YOUR CHEERLEADERS”.

Talk to Someone You Trust

It’s important to have someone in your life that you trust and feel comfortable talking to. While it can be, this doesn’t necessarily have to be an adult, and they don’t necessarily have to get involved with the situation. They just need to be someone you feel safe and secure talking with. This could be any trusted person such as a friend, family member, or even a teacher.

However, if you feel comfortable, you can definitely have an outside person get involved! This can be a helpful way to put an end to things and it takes the pressure of confronting your bully off of you.

Practice Boosting Your Self Esteem

Bullies tend to look for vulnerability in an effort to feel more powerful than others. This means that the more confident you appear, the less a bully will seek you out. This could look like anything from the way you hold yourself to how you respond to harmful situations. If bullies see their actions don’t have an effect on you, they’ll see no purpose in bullying you further.

To learn how to boost your self-confidence, check out my blog post titled “10 DAILY PRACTICES TO BUILD SELF CONFIDENCE”.

Prioritize Your Safety

If you are a victim of bullying, it is important that you prioritize your safety! Every situation is different. Sometimes, it may be best to walk away and not respond to the bully. Other times, this may provoke them and make the situation worse.

If you ever feel your safety is at risk, whether physically or emotionally, tell someone you trust and ask others to get involved. While this may seem scary, getting others involved can put an end to the situation and keep you safe so that you can get back to doing the things you love.

If your school is not getting involved in harassment based on sex, race, color, national origin, disability, or religion, you can try the following resources:

• School superintendent
• U.S. Department of Education: Office for Civil Rights
• U.S. Department of Justice: Civil Rights Division

If you’re feeling hopeless, helpless, or thinking of suicide, consider the following for confidential 24 hours a day, 7 days a week help:

1. Call 1-800-273-8255 (TALK)
2. Chat with Lifeline
3. Visit the National Suicide Prevention Lifeline
4. For Spanish Speakers:
   1. Call 1-888-628-9454
   2. Visit Ayuda en Español: Lifeline
5. For deaf or hard of hearing:
   1. Call 1-800-799-4889

No matter who you are, no matter what you are experiencing, there are resources available to help you. You don’t deserve to be bullied. You have so much to offer the world, and your individuality deserves to be celebrated! Remember to take care of yourself, and know that you have a community of support cheering you on!

Let’s End Bullying Today

When we all come together, we can put an end to bullying! Everyone has a unique story, which means that everyone has something to bring to the table. By celebrating our differences and valuing our creativity, we can innovate change and build a brighter future for everyone.

If you want to learn more about the importance of individuality and how to change the world, be sure to check out my book, Dream Big!: How to Reach for Your Stars. Dream Big! is my guide to all things dreaming. With anecdotes, advice, and interactive activities, it will help you turn your dreams into reality so that you can make a difference in your community today!

I wouldn’t be where I am today without the support of my role models. I look up to them and the impact they’ve had on their communities. They’ve shaped me into the person I am today and give me the motivation I need to reach for my stars. Keep reading to hear the stories of 10 amazing space and STEM role models for girls!

Image Credit: Courtesy MIT Museum

1. Margaret Hamilton, Computer Scientist

Her Story

Software engineering as we know it would not be possible without Margaret Hamilton. In fact, Hamilton coined the term itself! She started using the term “software engineering” while working on NASA’s early Apollo missions. As director of the Software Engineering Division at the Massachusetts Institute of Technology’s Instrumentation Laboratory, she helped develop onboard flight software for these missions. Most notably, she developed code to help computers on the spacecraft detect and recover from anomalies.

This software was especially critical during the Apollo 11 mission. As Apollo 11 astronauts descended towards the Moon, warning messages flashed in their spacecraft. This presented scientists with an important decision: move forward with landing, or abort the mission. They looked to Hamilton for guidance, and she assured that while her software was detecting a hardware-related problem, it was also actively solving it. Mission Control trusted this and gave astronauts the go for landing. A few hours later, Neil Armstrong and Buzz Aldrin stepped foot on the Moon!

Why She is a Role Model

Astronauts may not have landed on the Moon when they did if not for Margaret Hamilton! Growing up and learning about Apollo 11, I was fascinated by Hamilton’s story. While she is often overlooked, it was her software that gave scientists the confidence they needed to send astronauts down to the lunar surface. This was a crucial moment for space history. It demonstrated that we can land humans on other celestial bodies, paving the way for future missions to places like Mars!

Hamilton is not only an important figure in the space industry but in the software engineering industry as well! In a time when software engineering was still new, she was a leading figure and helped it become the respected discipline it is today. Software engineering is now a crucial component of many industries, especially the aerospace industry. With every launch, Hamilton’s legacy is carried forward, and she continues to inspire young girls to change the world.

Image Credit: NASA

2. Annie Easley, Mathematician

Her Story

As a NASA mathematician, Annie Easley showed the world what a scientist could look like. Easley was one of four African Americans working at the NASA Glenn Research Center as a human-computer when she was hired. Human-computers calculated complicated math problems by hand for various NASA missions. Easley originally applied for the job in search of work after relocating, but she ultimately ended up staying with NASA for 34 years!

During this time, she worked as a computer and rocket scientist, studying energy conservation and alternative power. As NASA transitioned into using more technology to make calculations, Easley learned how to code to continue to support missions. She notably worked on the Centaur upper-stage rocket, which helped boost spacecraft, satellites, and probes during their flight. Centaur was what helped the Cassini probe reach Saturn in 1997 and become the first spacecraft to enter the planet’s orbit!

Why She is a Role Model

Outside of her work with NASA, Annie Easley was a constant advocate for women and the Black community. She helped other African Americans prepare for literacy tests, which were required to vote at the time, and tutored elementary students. Hoping to inspire others to pursue STEM careers, she also became an equal employment opportunity counselor at NASA. In this role, she managed discrimination issues, creating an equal workplace regardless of gender, race, or age.

Easley was also the first woman to wear pants in her workplace! As someone who loves design and mixing fashion and STEM, this is particularly powerful to me. Through such a small act, Easley proved that your value is not in how you dress but in what you produce. She showed that women did not have to dress a certain way to be respected, and as a result, she made STEM fields more comfortable for them to work in.

Image Credit: NASA KSC

3. Pamela Melroy, Astronaut

Her Story

Pamela Melroy made history back when she served as a NASA astronaut, and today, she’s making history again! Melroy recently became the new Deputy Administrator of NASA, and in this role, she is leading the next era of NASA missions.

Melroy’s NASA career began back in 1994 as an astronaut candidate. She came to NASA as an Air Force Colonel, logging over 5,000 hours of flight time in 50 different aircraft. At NASA, she worked on Advanced Projects for the Astronaut Office and assisted in mission control before flying as a pilot on her first mission, STS-92 Discovery. She also served as a pilot on STS-112 and was the mission commander for STS-120, the second female commander of a Space Shuttle mission in history!

In 2021, President Joe Biden nominated Melroy to be the next NASA Deputy Administrator. Now, Melroy is leading the future of space exploration, hoping to use NASA technologies to benefit life on Earth and travel where we’ve never been before. In particular, she’s expressed interest in expanding the International Space Station, making room for more research opportunities.

Why She is a Role Model

Pamela Melroy has been a role model to me since I was a high school student applying to colleges. She went to Wellesley College, and when I received my acceptance letter to the same institution, I couldn’t wait to follow in her footsteps! She’s an inspirational astronaut and leader in the space industry, and I have shaped many steps of my journey after her.

Melroy is an incredible role model for any young girl in the aerospace industry. Throughout her career, she’s broken down barriers for women, from serving as second female commander of a Space Shuttle mission to leading the next era of space travel as NASA Deputy Administrator. She’s shown the world that women can do anything, opening up doors so that others too can reach for their stars!

Image Credit: NASA

4. Ada Lovelace, Computer Programmer

Her Story

It goes without saying that in the early nineteenth century, computer programming looked different than it does today. In fact, there were hardly any computers to program on! Nonetheless, Charles Babbage and Ada Lovelace were determined to build a device that could perform mathematical calculations.

Considered as the father of the computer, it was Babbage who developed the device itself. Lovelace, Babbage’s mentee, took the plans for his computer and wrote code for them. She determined how the machine could use letters, symbols, and numbers and developed a method of looping, which programmers still use today!

For this reason, Lovelace is regarded as the first computer programmer. After her death, scientists began to recognize the analytical engine as an early computer model. This made the notes Lovelace wrote on it the first computer program and software!

Why She is a Role Model

Ada Lovelace opened up a world of possibilities for computer programming. So much of the technology we have today is thanks to her; she dared to work on projects no one had thought of, proving that women too could contribute to STEM.

Her story is particularly important to me, knowing that the aerospace industry relies heavily on computer programming. With all we’ve accomplished, it’s easy to take for granted how far we’ve come. However, the missions we can accomplish today – sending probes beyond our solar system, landing rovers on Mars – would not be possible without computers and the proper code. So the next time you watch a rocket launch, think of Ada Lovelace, who programmed without even having a computer!

Image Credit: NASA

5. Sunita Williams, Astronaut

Her Story

Sunita Williams is one of the astronauts paving the way for the new era of commercial spaceflight. This United States Navy officer joined NASA in 1998 and first launched to the International Space Station as a mission specialist on the STS-116 mission. During this mission, Williams ran the first marathon in space and broke the record for the longest spaceflight by a woman! On her second mission, Williams continued to make history, becoming the second female commander of the ISS and the first to complete a triathlon in space.

In 2015, Williams was chosen as one of the first astronauts for the United States Commercial spaceflight program. She’ll be commander for CTS-1, the first mission flight of the Boeing CST-100 Starliner to the ISS. CTS-1 will launch no earlier than April 2022, so mark your calendars!

Why She is a Role Model

Sunita Williams lives by the message of paying it forward. From commanding the ISS to shattering spaceflight records, she’s relentless in breaking down barriers. She continues to do so today in the new era of commercial spaceflight, paving the way for future generations to reach new heights.

Williams has also been an important role model to me as both an astronaut and a runner. When I first learned about her marathon in space, I was blown away knowing that such a feat was possible. If Williams could run a marathon in space, surely I could run one here on Earth! In 2017, I did just that and accomplished one of my biggest running dreams. With the Space Coast Marathon under my belt, I now have goals to run another marathon, maybe even in space!

Image Credit: Smithsonian Institution

6. Lise Meitner, Physicist

Her Story

Lise Meitner was a physicist between the nineteenth and twentieth centuries most well known for aiding in the discovery of protactinium and nuclear fission. In 1905, she earned her doctorate from the University of Vienna, becoming the second woman in the world to earn a Ph.D. in physics. Meitner was also the first woman to become a full professor of physics in Germany.

In the 1930s, Meitner left Germany, which had many anti-Jewish laws at the time. She went to Sweden, where she worked with Otto Hahn, Fritz Strassmann, and her nephew, Otto Robert Frisch. Alongside these men, Meitner discovered nuclear fission, a process that would eventually lead to the development of nuclear weapons.

However, in 1944, only Otto Hahn was awarded the Nobel Prize in Chemistry for this discovery. Meitner was nominated 19 times for a Nobel Prize in Chemistry and 29 times for a Nobel Prize in Physics but never won. Without her contributions, Otto Hahn would not have made the advances he did in nuclear fission, but still, Meitner went unrecognized.

Why She is a Role Model

Lise Meitner’s story exemplifies the impact that discrimination has had in STEM fields. However, despite the obstacles she endured as a Jewish woman, she persevered and never stopped exploring science. Without her, we wouldn’t know what we do today about protactinium and nuclear fission. Her ground-breaking work in these two areas shows how deserving women are of recognition!

Meitner’s resilience has inspired me to never give up on my dreams. I admire her endless passion for science and how, despite the discrimination she faced, she knew her work would have an impact on the world. She’s a reminder that, when pursuing your dreams, it’s essential to focus on the good you’re putting into the world!

Image Credit: NASA

7. Wanda Peters, Thermal Control Coatings Engineer

Her Story

Wanda Peters has worked in the aerospace industry for over 35 years, and she’s done it all! After receiving her Ph.D. in systems engineering from George Washington University, she began working at the Naval Research Laboratory. Then, in 1990, she joined NASA, first starting as a thermal control coatings engineer.

Fifteen years after she began her NASA career, Peters transitioned from engineering to public service. Presently, she is the Deputy Associate Administrator for Programs in the Science Mission Directorate at NASA and oversees over 100 missions in SMD’s portfolio. Before this, she served as the Deputy Director for Planning and Business Management in the Flight Projects Directorate at the NASA Goddard Space Flight Center, managing a portfolio of over 80 missions!

Why She is a Role Model

As a civil servant, Peters is also heavily involved with promoting diversity and inclusion in STEM. She serves as the chair of the African American Advisory Committee (AAAC) and has worked with the NASA-GSFC SISTERS Program, which connects young girls with women in the space industry. In an interview with NASA, Peters reflected on the importance of this work, saying, “Being inclusive is more than inviting someone to join a team or attend a meeting. It [is] about providing opportunities for individuals to thrive and bring something different to the table.”

These words are incredibly important to me. They guide my work with my nonprofit, The Mars Generation, and why I wrote my book, Dream Big!: How to Reach for Your Stars. When we give more people the tools for success, anything is possible, and we can change the world!

Image Credit: NASA

8. Swati Mohan, Aerospace Engineer

Her Story

This past year, history was made when NASA’s Perseverance Rover and Ingenuity helicopter touched down on Mars. It wouldn’t have been possible without Swati Mohan! Mohan was the Guidance and Controls Operations Lead on the NASA Mars 2020 mission, ensuring the spacecraft was properly oriented during its travel and its landing on the planet’s surface. She was also the one who announced “Touchdown confirmed!” when the mission landed!

Mohan attended Cornell University, where she received her bachelor’s degree in Mechanical and Aerospace Engineering, and the Massachusetts Institute of Technology, where she received her master’s and Ph.D. in Aeronautics and Astronautics. Shortly after graduating, she began her work at NASA, working on the Cassini and GRAIL missions before joining the Mars 2020 team. Cassini and GRAIL studied Saturn and the Moon, respectively, but now, Mohan focuses on Mars. She continues to work as the Guidance and Controls Operations Lead, keeping the Perseverance Rover safe as it explores the Red Planet!

Why She is a Role Model

Before we can send humans to Mars, we need to send rovers! Rovers like Perseverance collect valuable data for scientists that will be used for future crewed missions. Perseverance, in particular, taught scientists a lot about different landing techniques. Landing is one of the most complex parts of the mission, so by using Perseverance as an example, scientists can learn which methods work best before it’s time for humans to land.

We wouldn’t be able to collect this data, though, if it weren’t for Swati Mohan! As Guidance and Controls Operations Lead, she played a crucial role in ensuring the spacecraft’s landing went well. As a result, Perseverance and Ingenuity, the Mars 2020 helicopter, are currently exploring the Martian surface!

9. Tiera Fletcher, Aerospace Engineer

Her Story

When Tiera Fletcher attended a Lockheed Martin aerospace program, she left inspired by the possibilities of space! She went on to attend the Massachusetts Institute of Technology and graduated with a degree in aerospace engineering. Now, at only 25 years old, she works as a Structural Analysis Engineer at Boeing and is one of the lead engineers for NASA’s Space Launch System that aims to put humans on Mars!

Fletcher is on the Engine Section Task team for NASA’s Space Launch System and works on the upper stage of the SLS spacecraft, which assists the craft during its ascent. She is the youngest on the team, but that has never stopped her! She also founded Rocket With The Fletchers to promote STEM education and inspire the next generation of leaders in the space industry.

Fletcher’s dedication to giving back doesn’t stop there. While at MIT, she served as the co-chair of the Black Students Union and Black Women’s Alliance. In March of 2021, she also published her first book, Wonder Women of Science: Twelve Geniuses Who Are Currently Rocking Science, Technology, and the World, which highlights extraordinary women in STEM. For her work, Fletcher was named one of The Mars Generation’s 24 Under 24 Leaders and Innovators in STEAM and Space for 2019!

Why She is a Role Model

Tiera Fletcher is showing the world that age isn’t a limit! At only 25 years old, she is already breaking barriers and paving the way for a brighter future. Her push for increased female and Black representation in STEM has given more young people the opportunity to pursue their dreams. Moreso, her work on NASA’s Space Launch System will help the spacecraft carry the next generation of astronauts to the Moon – where the first woman will step foot on the lunar surface – and Mars.

Fletcher’s work has played an important role in my own life, my journey to becoming an astronaut, and my mission with The Mars Generation. I am grateful for role models like Fletcher, who showed me that my dream didn’t have to be limited by my age; I could still start my nonprofit, publish my book, Dream Big!, and train to become an astronaut. Likewise, I admire Fletcher’s mission to help bring humans to Mars, giving me the chance to fulfill my dream of being the first to step foot on the Red Planet.

Image Credit: NASA

10. Adriana Ocampo, Planetary Geologist

Her Story

Adriana Ocampo is a planetary geologist from Barranquilla, Colombia. While she spent much of her childhood in Argentina, in 1970, she emigrated to California with her family, allowing her to pursue a career at NASA’s Jet Propulsion Laboratory. She first got a job at NASA JPL at only fourteen years old, and she still works there today as the lead program executive for NASA’s New Frontiers Program.

With the New Frontiers Program, Ocampo leads interplanetary missions like OSIRIS ReX and Dragonfly. She has also worked on missions like Voyager, which has made historic contributions to our understanding of our solar system!

What Ocampo is most known for, though, is her research that led to the discovery of the Chicxulub impact crater in Mexico. Through her work with satellite images, Ocampo was the first to recognize the relationship between sinkholes and the surface impression of this crater. Later, scientists discovered that the impact that formed the Chicxulub crater led to the extinction of more than 50% of the Earth’s species!

Why She is a Role Model

Adriana Ocampo’s contributions to space exploration have reimagined our understanding of the solar system. Her work on interplanetary travel has allowed us to journey further than we’ve ever gone before, and her research on impact craters has painted a clearer picture of how our solar system was formed.

Impact craters are particularly important when discussing the evolution and habitability of Mars and the stories of the planet’s past! Was there once an atmosphere? Was there once life? Ocampo’s research will help answer these questions and more, giving us a better idea of the possibilities Mars holds!

Follow In Their Footsteps!

These ten women have proven that the space industry is for everyone! They have broken down barriers and have made ground-breaking contributions so that others can pursue their dreams. Now, it’s your turn!

Learn even more about accomplishing your dream in my book, Dream Big!: How to Reach for Your Stars. In it, I talk even more about the importance of role models, as well as goal-setting, overcoming fears, and more!

If you’re a current student, one way you can change your routine and invest in yourself is by taking a gap year! School is hard work, and after graduating, whether from high school or college, you may find that you need to slow down for a bit — and that’s okay! With the recent global pandemic, around 40% of students are considering taking a gap year. A gap year is an opportunity to explore your passions, improve upon yourself, and take a break from traditional academics. If you’re intentional about your time, you can gain unique and beneficial experiences that’ll last a lifetime. Keep reading to hear my four ideas for a great gap year!

1. Volunteer During Your Gap Year

One of the most fulfilling things you can do during your gap year is volunteer! As a volunteer, you’ll get to connect with people from all walks of life and hear their stories. You’ll learn a lot about the world, and through your work, you’ll make a real difference in your community. You’ll be a part of something bigger than yourself, and knowing you’ve made an impact on someone else’s life is an incredibly rewarding experience.

There’s never a shortage of volunteer opportunities! Once you find an organization that fits your interests and values, you’ll also be joining a community that shares your passion. You’ll develop meaningful relationships with the people involved, make a positive change in the world, and have fun while doing so!

How You Can Volunteer

If there’s one thing we learned throughout the pandemic, it’s that volunteering is more important than ever! Many organizations have made volunteering more accessible and are offering programs that are entirely virtual so more people have the chance to get involved. Check them out:

1. United Nations Online Volunteering Program: The United Nations has set up a site with dozens of ways you can volunteer. From writing and editing to translation, and from organizing events to helping with research, you are sure to find something that fits your interests and commitment level.

2. Smithsonian Digital Volunteers: Like to solve mysteries? What about learning about new and interesting species? The Smithsonian Museum program is looking for volunteers to help them do just that! You can collect information for the Encyclopedia for Life, look through images for Archives of American Gardens, and even track invasive species with Invader ID.

3. Translators Without Borders: If you are fluent in at least one language other than your native language, you can become a translator for this program. Common tasks include translating medical texts or helping with responses during crisis situations. Translators Without Borders are also always looking for project managers and graphic designers.

4. Project Gutenberg: Project Gutenberg is a collection of over 60,000 free ebooks, but this library wouldn’t be possible without volunteers. The Distributed Proofreaders program is looking for people to proofread pre-released ebooks, provide new content, manage projects, and more.

5. Zooniverse: Zooniverse is a platform dedicated to people-powered research. You can volunteer on a project, as a beta tester, or even as a project manager. They have dozens of projects about topics like the arts, climate, medicine, and, my personal favorite, space!

2. Gain Real-World Work Experience During Your Gap Year

Another thing you can do during your gap year is get a job! Spending a year working has a variety of benefits. You’ll advance your skills by gaining experience in a field you’re passionate about, and you’ll learn all about that field before you craft your career path or choose your college major. By working, you’ll also have the chance to save some money and start investing in your future!

While I didn’t take a gap year, the work I did during college gave me the experience I needed for future endeavors. One summer, I conducted astrobiology research at NASA’s Kennedy Space Center (you can read all about my experience here). This position really cemented my love for astrobiology, and now I am working towards my Ph.D. in the field! This just all goes to show how beneficial getting a job as a student can be.

Options for Gaining Work Experience

As a student with limited experience, finding a job can be difficult. However, many companies value young people’s unique insight into the world and are always looking to hire! Here are some options to guide your search:

1. Tutor: No matter your level in school, you can tutor students in classes you’ve already taken. Moreover, you can personalize this role and tutor in subjects you enjoy. With many classes still being held virtually, parents are looking for older students to help their younger kids transition to the online platform, and you can help out right from Zoom or Google Meet. Also, if you speak more than one language, there are tons of paid and volunteer positions to teach to language-learners and many don’t need a teaching certification.

2. Entry-level jobs: Is there a dream career path you hope to take? Working in an entry-level position is a great way to get on the right track. You’ll get to experience your dream field and determine if it’s actually something you’d like to spend the rest of doing. Many companies are currently hiring to fill the vacancies left by high-risk staff who were unable to work during the pandemic, and they are putting special protocols in place to keep everyone safe.

3. Internships: Internships are often very student-oriented. As an intern, you’ll gain hands-on experience and make valuable connections with others in your field. These roles can be both paid and unpaid, but either way, the skills you pick up will be invaluable for your future career. You’ll also get to add your very first experiences to your resume!

4. Apprenticeships: As an apprentice, you can shadow people who work in a position you hope to work one day. You can also practice interviews and learn important communication, teamwork, and management skills. You’ll learn all about a field you’re interested in and see firsthand what the work of professionals in that field is like. I have a friend who apprenticed for a glass-blower in Vermont for his gap year! Remember, it’s your gap year. Feel free to go completely out of your comfort zone and try something new!

3. Study During Your Gap Year

Even if you’re taking time away from the traditional classroom, you can still learn more about something you love. Your gap year is all about exploring your passions, after all! You can take up a new skill, practice a talent, or expand your knowledge in a field. You’ll find that when you’re studying something you really enjoy, learning becomes less of a chore and more something you look forward to!

Learning new skills and developing your talents will also help you improve your resume! When you apply to schools and jobs in the future, you are sure to stand out with your unique skill set. More opportunities will open up for you, and each will be a stepping stone on your journey towards your dream!

Opportunities for Online Learning

There are many free online resources you can use to teach yourself different things, from how to code to how to juggle! Accumulating knowledge from these sites, you’ll learn things that are not necessarily taught in schools. Here are a few of my favorite platforms:

1. Learn to code with Codeacademy: Codeacademy is an amazing resource that teaches you how to code right from your laptop. You’ll be able to run code yourself, not just watch a how-to lecture. Knowing different coding languages is a great skill to add to your resume and is beneficial in numerous jobs. Tip: if you’re feeling intimidated, we recommend trying out HTML and CSS, which are two front-end web development languages! These languages are a bit easier to pick up for beginners and will help make for a smooth transition into more advanced coding languages!

2. Study a subject with Khan Academy: Khan Academy is a platform where you can learn about numerous different subjects through interactive lessons and videos. It also offers test preparation courses for the SAT, so if you’re looking to spend your gap year studying for standardized tests or improving your score, definitely check out this resource!

3. Learn a language with Duolingo: Ever want to learn a language? Duolingo is a free app that lets you do just that! By setting aside just a couple of minutes a day, you can take quick lessons right from your phone. For me, learning a new language (Russian!) was essential for my journey to becoming an astronaut, and it is a valuable skill to bring to any job you have. There’s also Rosetta Stone and other more comprehensive courses if you’re more serious about picking up a language and are willing to invest in it.

4. Take classes at a local community college: By enrolling in courses at a community college, you can earn credits, pass out of prerequisites, and explore your intended field of study. You can also take courses online through sites like EdX, and gain certificates from Harvard, MIT, and more.

5. Make use of YouTube videos: There are YouTube videos about just about everything! Whatever you are interested in learning, search for a YouTube video on it, and you can pick up knowledge on basic life skills like cooking or more career-oriented skills like leadership. Moreso, you can learn at your own speed and incorporate these lessons into your daily schedule.

4. Create During Your Gap Year

Lastly, spend your gap year creating something amazing! Everyone has something to share with the world, and everyone has something to learn. What are you good at? What did you learn in quarantine? By sharing your passion and talents with others, you can teach people about a topic you feel strongly about and connect with others who have similar interests. And as a bonus, no matter what you create, you are adding a unique experience to your resume that’ll make you stand out on future applications!

Remember: you are never too young to start something! When I was 18, I founded my non-profit, The Mars Generation, and right after graduating from Wellesley College, I wrote my book, Dream Big! How to Reach for Your Stars. Since then, I’ve had the amazing opportunity to create fun space content and share my passion and story with others. It’s been such a rewarding experience, and I highly recommend others to start or create something as well!

Ways to Create in Your Gap Year

There are countless ways you can turn your passions and talents into something meaningful. Your voice matters, and you have a lot to contribute to the fields that interest you. Here are my ideas of ways you can get started:

1. Start a blog: On your blog, you can talk about anything! Whatever you enjoy, whatever you love talking about, share that in an online project. Programs like Wix and Weebly allow you to create a free, personalized website. You could also start a blog on social media, with an Instagram or Facebook page. Whichever platform you choose, your blog will be your space to share what you love with others. Take this blog for instance! I’m able to take my passion for helping young people and publish content on it for all of you! It’s incredibly rewarding to me and I would highly recommend it to anyone with a passion they want to share.

2. Write a book: Have a creative story in mind? What about a unique experience you want to tell others about? Self-publishing is an awesome way to get your story out to the world, and you’ll be able to call yourself a published author (how cool is that?). You can also make some extra money when people purchase your book. Check out Amazon Direct Publishing to learn more! They’ll even print and ship your book for you!

3. Begin a small business: If you prefer hands-on work, start a small business! Platforms like Etsy allow you to post your handmade items online for others to purchase. From woodwork to clothing, whatever you like to make, share it with others and earn some extra income. You’ll also learn valuable business and marketing skills that are important no matter your future career.

4. Make a YouTube channel: This is my personal favorite! Make fun videos about whatever you’re passionate about. That’s what I did with my YouTube channel and video series #AskAbby. YouTube videos are so creative, and you don’t have to do anything more than talk about something you love. You might just become someone else’s favorite YouTuber too!

What Will You Do?

There you have it! These ideas are sure to make your gap year both fulfilling and memorable. No matter how you spend your time, you are sure to learn more about the world and gain valuable experience that will help you accomplish your dreams.

If you want to learn more about chasing after your dreams and achieving your goals, check out my new book, Dream Big!: How to Reach for Your Stars, now! Inside, I talk more about why taking a break and finding a balance is a good thing. I also share my advice and tips on how to make and follow your plan for success while avoiding burnout!

I gave an example of this in Chapter 3 of my book, Dream Big!: How to Reach for Your Stars. As I wrote, “Your plan (at rest) will remain at rest unless you take actions towards your dream; your plan (in motion) will remain in motion unless acted upon by an outside force.” This is just one way Newton’s three laws of motion can be applied to our dreams! Keep reading to learn more about what the different laws are, what they can teach us about our lives, and how we can use them to achieve our goals.

Newton’s First Law

Isaac Newton was a physicist and astronomer during the 17th century and has been widely regarded as one of the world’s most influential scientists. In his efforts to understand how our universe works, he established three laws of motion, which he published in his 1687 book, Principia.

Newton’s first law of motion says that an object at rest stays at rest and that an object in motion stays in motion unless acted upon by an outside force. To illustrate this, let’s use a car as an example (and imagine we are in a vacuum!). If the car is stopped at a red light, it will stay stopped unless you hit the gas. Similarly, if the car is driving along the highway, it will keep moving unless you hit the breaks.

The same idea applies to your dream!

An Object at Rest

Let’s first think about the “object at rest” piece of this law. When your dream is beginning to form, or when your plan is just taking shape, it is “at rest.” It’s not going anywhere just yet; you haven’t started taking action in order to turn your dream into reality! These actions are your force, and your dream will stay at rest without them!

An Object in Motion

Once you start working towards your dream, you are setting it in motion, getting one step closer to accomplishing it every day. Now, your dream is no longer at rest, but moving!

The motion of your dream will only be deterred if an outside force comes in its path. An outside force could take countless forms, from a negative mindset and injury, to setbacks and failures. These things are inevitable (everyone experiences them throughout their journey!), but by recognizing and preparing for them, it’ll be that much easier to overcome them and put your dream back in motion.

To learn more about overcoming setbacks, check out my blog post, “GETTING BACK UP WHEN YOU’VE BEEN KNOCKED DOWN.”

What Is YOUR Force?

YOU are the force that will put your dream into motion! While other factors can play a role in your journey, it is up to you to take control of your dream and make a difference in your life. No one knows you better than yourself, and you know what steps you need to take to succeed. By focusing on this, you’ll not only be building yourself a strong foundation, but you’ll also be setting your dream into motion!

Newton’s Second Law

The second of Newton’s three laws of motion is all about math! This law is commonly denoted as F = ma, meaning the force on an object is equal to its mass multiplied by the acceleration. Let’s use the car example again to understand this! Say the mass of the car is 2,000 kilograms. What force do we need to apply to the car if we want it to accelerate at 10 m/s²? All you have to do is multiply 2,000 kg by 10 m/s², and you’ll get a force of 20,000 kg * m/s²!

Believe it or not, you can apply this same mathematical principle to your dream!

The Importance of Give and Take

With all relationships, there is a certain amount of give and take in your relationship with your dream. As you work towards your dreams, you’ll likely have to give up things in order to gain other things; dreams don’t come without sacrifices. Think about your dream job, for example. Sometimes, it may work out that your dream job is located far away from where you live! This brings about the question: do you move and pursue your dream, ultimately leaving your family, friends, and home? Or do you give up the job and stay close to home?

Newton’s 2nd law of F = ma exemplifies the importance of relationships. The law talks specifically about the relationship between force, mass, and acceleration, but we can apply it to any relationship in our lives! For example, think of force as the amount of burnout feeling you have, mass as the mass of responsibilities on your plate, and acceleration is the acceleration towards your dreams.

Say you want more acceleration towards pursuing your dream, but you don’t want your feeling of burnout to increase and be overworked. In this case, you are giving more acceleration to your dreams, so you need to take away more mass, getting rid of other responsibilities on your plate. If you only increase your acceleration without decreasing your mass, your feelings of burnout will rise! There will be a higher force on you!

You can use this line of thinking to help you with time management. It’s important that you strike a balance between chasing your dreams and other activities in life. That way, the other responsibilities on your plate will be limited, and you’ll be less likely to experience burnout!

Learn even more about the importance of time management and how it relates to self care in my blog post titled “HOW TO BUILD SELF CARE INTO YOUR DAY.”

Newton’s Third Law

The last of Newton’s three laws of motion states that every action has an equal and opposite reaction. For this example, let’s think about astronauts onboard the International Space Station. On the ISS, astronauts are in a state of weightlessness and need to push off on the walls around them in order to move around. Let’s say in one instance, they push forward against a wall with a force of 5 kg * m/s². As a result of this, they’ll actually move backwards and float away with a force of 5 kg * m/s². That’s the equal and opposite reaction!

Pay It Forward

Newton’s third law teaches us the importance of paying it forward! On your journey towards your dream, if you are given something, you should give to someone else! This has been especially important in my own life. I am so thankful for the incredible female role models who inspired me to chase after my dream, and today, I have the privilege of giving back by being that person for other young girls! I think it is incredibly important to pay it forward so that at the end of the day, the legacy of your dreams lasts far beyond you! By putting more good and positivity into the world, you can help someone else achieve their dreams.

Give Back To Your Community

This idea of “equal and opposite reaction” also ties into the importance of giving back to your community. What is the larger impact of your dream? How can you use your passions to make the world a better place?

Share the positivity you are taking from your dream and give it back to your community! By sharing the benefits of your dream with others, you can make a real difference in the world.

For 50 ways you can give back to your community, check out my blog post “50 ACTIONS YOU CAN DO TODAY TO GIVE BACK.”

The Building Blocks For Your Dream

Now it’s time to set your plan in motion and turn your dreams into reality! Newton’s three laws of motion are building blocks for your dream, and together, they will help you build your equation for success. To learn more, be sure to check out my book, Dream Big!: How to Reach for Your Stars. In it, I share my advice on balancing your success equation, break down the importance of planning for your dream, and more!

Imagine you’re at a sporting event, jumping up and down in the crowd for your favorite player. “You’ve got this!” you’re cheering them on. “You can do it!” You offer endless words of encouragement to the players, and soon enough, they score the winning goal.

Now imagine that player is you.

On your journey towards your dreams, you need to be your #1 cheerleader. You are your biggest support system, and through ups and downs, you should strive to always be there for yourself. As I wrote in the conclusion of my book, Dream Big!: How to Reach for Your Stars, “There’s nothing holding you back—now is your time to take action!” You’ll have enough obstacles on the way towards your dreams – don’t add your own negative mindset to the list. To help you stay positive, start developing good self-talk habits. The way you talk to yourself has a direct connection to success, so it’s important you do it right. Keep reading to learn more about why self-talk matters and how you can improve it today!

Self-Talk: Why It Matters

Think of self-talk, or your internal monologue, as the script for your life. The way you talk to yourself is directly related to your outlook on situations, and your outlook, in turn, is connected to how you act and how you feel. In this self-talk script, you want to be the protagonist, the one who reaches their dreams and lifts up their community along the way. Doesn’t that sound great?

Frame Your State of Mind

The first influential factor of self-talk is your state of mind. The way you talk to yourself drastically affects your outlook. When you go into a situation with a positive outlook, there’s a better chance the outcome will be positive as well. Encourage yourself to look on the bright side and soon you’ll see the results!

Think of it like this: If you walk into every situation telling yourself, “This is going to be great!,” there’s a better chance it will be. In contrast, if you walk in thinking, “This is going to be bad,” you’re setting yourself up for a negative outcome. Your frame of mind can be the difference between accomplishing your goals and falling behind in your plan.

Improve Your Self-Talk to Build Relationships

Positive self-talk won’t only improve your outlook, but your relationship as well! When you are able to maintain better introspection and positivity towards yourself, this will begin to radiate towards others. Your confidence will show and your ability to make and maintain friends, colleagues, mentors, and more will improve.

There have even been studies that have shown this; that better self-talk has been linked to better behavior under social stress, even among more vulnerable individuals with social anxiety. When you are better able to handle social stress, you will have the energy you need to form better relationships and be your most confident self. It takes a village to achieve your goals; being able to better build relationships will serve you in leaps and bounds when chasing after your dreams.

To read more about gaining a support system, check out my blog post titled “HOW TO FIND YOUR CHEERLEADERS.”

Be Your #1 Cheerleader

Throughout your journey, you need to be your number one cheerleader. You are a constant in your life; you are always there for yourself and you know yourself better than anyone. Because of this, your relationship with yourself matters most. You need to support and be able to motivate yourself so that at the end of the day, whether you accomplish your goals or not, you’ve got your own back.

Having a beneficial frame of mind, a positive mood, and being a supportive cheerleader are all characteristics of a good protagonist. When your internal monologue is read in such a way, you’ll be able to bring these benefits to life and use them to reach success. Before you can do that, though, you need to write your script!

Self-Talk: How To Improve It

Now that you know the significance of being the protagonist in your story, it’s time to write the script, AKA your internal monologue! These are the words and phrases that will make your positive self-talk a habit that will run on its own. In no time, they will give you the boost and support you need to achieve your goals.

Positive Affirmations

The best way to make positive self-talk a habit is through inspirational affirmations! Cheer yourself on like you’d cheer on your best friend; say things like “You can do this!”, “You’ve got this!”, and “I believe in you!” Having that little reminder in the back of your mind can go a long way, and these affirmations can give you a boost of positivity and confidence when you need it most.

Pro Tip: To make your affirmations count, research shows you shouldn’t talk to yourself in the first person (for example: saying “I know I can do it.”). Try to refrain from using “I” statements and instead use “you” statements (for example: “You can do it!”). By doing so, you will reap all the benefits of positive affirmations and ensure you are your number one supporter.

Combat Negative Thinking

The next way to improve your positive self-talk is by combating negative thinking. Catch yourself when you’re thinking illogically, irrationally, or over-negatively, and try to replace those thoughts with more positive ones. Doing so is easier said than done and by no means do you have to catch every negative thought right away, but over time your negative thoughts will fade as you catch more and more of them. Once you’ve successfully transitioned your thoughts to more positive ones, you’ll be more in control of situations you face.

To combat negative thinking, it can be helpful to think of a visual! Imagine you’re physically throwing away negative thoughts and bringing in more positive ones instead. You can also name your visual thoughts and imagine them as separate from yourself. This is what Brené Brown, professor at the University of Houston Graduate College, does! She calls her negative thoughts gremlins, and by imagining them as individual creatures, she doesn’t let them weigh her down.

Do Things That Make You Happy

Lastly, do things that make you happy. Positivity can come from all different corners of your life and affects everything you do. By doing things that make you happy, you will boost both your outlook as well as your desire to pursue your goals. Just as well, your perception of yourself will increase, and that confidence will give you the boost you need to chase after your wildest dreams.

Cheer Yourself On!

Now it’s time to turn words into actions and become your number one cheerleader! The more kind to yourself, the better your journey towards your dreams will be. I believe in you … now go believe in yourself!

If you want to learn more about developing positive self-talk and building a community of support, check out my book, Dream Big!: How to Reach for Your Stars. In it, I offer my advice on how to accomplish even your wildest dreams and share interactive activities to help you along the way. Learn all about setting goals, creating a plan, and more!